Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Frosted Flakes (Time)
In Teams of 2:
60 Chest to Bar Pull-Ups
60 Calorie Row
15 Synchronized Overhead Squats (95/65)
10 Synchronized Overhead Squats (115/75)
5 Synchronized Overhead Squats (135/95)
* Split the workout as desired between teammates.
* 15 Minute Time Cap
Injury Prevention
Banded Hamstring Floss (No Measure)
* 2 Minutes / Side